Power Workout
1. Explosion Squats (5 Sets)
For this exercise you may use a squat rack (make sure you have a spotter) or you may use a squat machine or leg press machine. I recommend using a leg press machine which is better on your back. A true squat will work your back more but we will isolate your back in other exercises.
Load enough weight so that you can do no more than 8 reps. WARNING: This is very heavy. If you have not squatted before I highly recommend doing 15 reps for your first workout to avoid injury. If you do not know how much weight you need, err on the light side for a warm-up set and judge how much weight you need to add. Keep your feet as high up as possible and away from your body. Allow the weight to rest mostly on your heels. Smoothly and slowly lower the weight (you should never feel that the weight is falling; it should always be under control). When your knees reach your chest EXPLODE back to a starting position with the intensity of a jump. Repeat this 7 more times. If you are able to do more than 8 you need to adjust the weight: DO NOT DO MORE REPS. Make the necessary adjustments, but do not do extra reps. Give yourself two minutes or more to completely recover so you can do it with just as much intensity. Stretch your muscles during the interim.
Repeat for another set.
On the third set add more weight than normal and ask a spotter to help you. If you are using a leg press machine you can push your own legs to spot yourself. Repeat this exercise with the heavier weight and the same intensity.
On your fourth set lower the weight considerably and do 8 slow and steady reps. Do not allow the weight to either fall or get thrown up as before. Feel the weight pushing down during the entire contraction.
The fifth set you will want a partner, or to move very quickly. During this set we are going to completely fatigue the muscles so we can strain every last fiber of the muscle. Do the first 8 reps as you did the 4th set … if you can do more go to complete failure. As soon as you are finished take off a little weight off each side and do 8 more reps or to complete failure as before. As soon as you finish take off more weight from both sides and go to failure, then have your spotter help you force out 3-4 more reps.
Your legs should be completely toasted after this workout. Remember the muscle burn you feel during this will be different from the HIGH repetition exercises that are less effective for training explosion. It may feel counter-intuitive… and it is.
Non-Weight Alternative: It is best to find some type of weight to substitute. You can do this with a backpack full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. Don't give up just because a solution doesn't walk up and say hello to you. If you absolutely cannot find any alternative for weights, do this with no weights, but increase your intensity and double your reps.
2. Explosion Calf Raises (5 Sets)
Find a sit down calf machine or other calf training machine of your choice.
Load enough weight so that you can do no more than 8 reps. WARNING: This is very heavy. If you have not squatted before I highly recommend doing 15 reps for your first workout to avoid injury. If you do not know how much weight you need err on the light side for a warm-up set and judge how much weight you need to add. Allow the weight to rest mostly on the front part of your foot. Smoothly and slowly lower the weight (you should never feel that the weight is falling; it should always be under control). When your heels are as far down as they can go EXPLODE back to a starting position with the intensity of a jump.Repeat this 7 more times. If you are able to do more than 8 you need to adjust the weight: DO NOT DO MORE REPS. Make the necessary adjustments, but do not do extra reps. Give yourself two minutes or more to completely recover so you can do it with just as much intensity. Stretch your muscles during the interim.
Repeat for sets 2 and 3 adding or removing weight as necessary to complete 8 reps: no more or less.
On your fourth set lower the weight considerably and do 8 slow and steady reps. Do not allow the weight to either fall or get thrown up as before. Feel the weight pushing down during the entire contraction.
The fifth set you will want a partner, or to move very quickly. During this set we are going to completely fatigue the muscles so we can strain every last fiber of the muscle. Do the first 8 reps as you did the 4th set … if you can do more go to complete failure. As soon as you are finished take off a little weight off each side and do 8 more set or to complete failure as before. As soon as you finish take off more weight from both sides and go to failure… then have your spotter help your force out 3-4 more reps.
By now you should feel unstable walking because your legs are so exhausted. Remember the muscle burn you feel during this will be different from the HIGH repetition exercises that are less effective for training explosion. It may feel counter-intuitive… and it is.
Non-Weight Alternative: It is best to find some type of weight to substitute. You can do this with a back back full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. Don't give up just because a solution doesn't walk up and say hello to you. If you absolutely cannot find any alternative for weights, use one leg at a time, but increase your intensity and double your reps.
TIP: At fully contracted position try and be on the tip of your toes and get your toes involved in the workout. YOu may find this hard or even impossible, but continue to try.
3. Explosion Dead Lifts (5 Sets)
This is an advanced exercise and can also be substituted for a lower back machine. Please wear a belt during this exercise.
Dead Lifts will target the strength of your lower back and erector muscles. These muscles are used to propel your body upward and create momentum. To perform a dead lift use a straight bar (or two dumbbells). I prefer to use a "smith machine" which has the bar attached to cords or bars.
Arch your back well and allow your knees to bend slightly as you grasp the bar. Use substantial weight; however, if this is your first time you may want to get the feel of the exercise with lighter weight. Continue holding the bar as you bring your body to an upright position. Slowly lower the weight back to the ground and repeat.
The first 3 sets should be done with 8 reps. The lifting action should be controlled but quickly. Explosion is desired, but keep the motion controlled to guard against injury.
On your fourth set decrease the weight considerably and do 8 slow and steady reps. Do not allow the weight to either fall or get thrown up as before. Feel the weight pushing down during the entire contraction.
The fifth set you will want a partner, or to move very quickly. During this set we are going to completely fatigue the muscles so we can strain every last fiber of the muscle. Do the first 8 reps as in set 4 … if you can do more go to complete failure. As soon as you are finished take off a little weight off each side and do 8 more reps or to complete failure as before. As soon as you finish take off more weight from both sides and go to failure… then have your spotter help your force out 3-4 more reps. Remember the muscle burn you feel during this will be different from the HIGH repetition exercises that are less effective for training explosion. It may feel counter-intuitive… and it is.
Non-Weight Alternative: It is best to find some type of weight to substitute. You can do this with a back back full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. Don't give up just because a solution doesn't walk up and say hello to you. If you absolutely cannot find any alternative for weights, do this with no weights, but increase your intensity and double your reps.
4. Hamstring Curls (5 Sets)
The Ham Curls Machine is a bench that you lay down and and provides resistance as you bring your feet towards your rear. Do this exercise following the 8 rep Strength and Explosion Set that you have been doing with the other exercises.
Non-Weight Alternative: Laying down as described, have someone provide resistance by holding your feet as you pull them towards your rear thus lifting your upper body. You can also load a bar with weights and place your feet underneath as you lay flat on your belly. Hold weights in your hand to add resistance. Use the same sets and reps as described.
5. In Place Lunges (3 Sets of 6)
Hold weights to your side or a weighted barbell over your head. Step forward and pause for a moment and spring back to the standing position by pushing off with the same leg you stepped forward with. A step with each leg is considered one rep.
Non-Weight Alternative: It is best to find some type of weight to substitute. You can do this with a back back full of heavy items, a basketball full of pennies, a large rock, or having someone on your back. Don't give up just because a solution doesn't walk up and say hello to you. If you absolutely cannot find any alternative for weights, do this with no weights, but increase your intensity and double your reps.
6. Hang Cleans (3 Sets of 6)
Using a straight bar, hold the bar slightly wider than shoulder width apart. Jumping and pulling the weight up at the same time, bring your elbows underneath the bar and hold the weight up. Let the weight drop back down to your legs and repeat this.
7. Knee Drives (5 Sets)
This is an excellent exercise to get an additinal boost for your one leg jumping. Do this exercise following the 8 rep Strength and Explosion Set that you have been doing with the other exercises. In place of the normal depth jumps between sets I recommend doing Chair Rockets 1 set of 2 between each set.
Attach a cable to your shoe or ankle. Drive your ankle explosively upwards. If you do not have access to a ankle straps for the Smith Machine you can use ankle weights. If you have no ankle weights do this exercise without any weights. Simply let your foot touch the floor and then snap it up explosively, then repeat.